Mineral-Packed Maifun

“Mineral-Packed-Maifun”

  • Servings: 10
  • Difficulty: Easy
  • Print

maipan

In addition to the basics such as a knife, access to a sink and a stove, you will need the following items:
• Two medium-sized sauté pans
• One medium-sized boiling pot
• One colander
• One cutting board

Ingredients
• 1/5 cup Olive oil [for sautéing]
• 1/6 cup low-sodium soy sauce
• 1 – pint cherry tomatoes
• 1 – full garlic clove, sectioned, peeled and chopped*
• 2 – 5 oz packages of dried shitake mushrooms
• 1 – 1 lb package shelled edamame, thawed
• 2 cups shredded green cabbage
• 1 – 8oz box Maifun Rice Noodles
• 1 – 12 oz block Extra Firm Tofu, sliced into approx. 14 equally sized pieces
• Seasoning to taste [i.e. flaxseed oil, sriracha, lemon juice, black pepper]

*placing the full garlic clove in the microwave for 30 seconds will make it easier to peel

Directions
• Make sure you have three available burners to be able to cook simultaneously
• Place the two sauté pans on two of the burners and turn to just past medium heat and drizzle in olive oil
• Place the pot with approximately 8 cups of water on a third burner and turn to high [so it boils]
• Once the pans have heat up for a minute or until you see the oil start to evaporate slightly put in the cherry tomatoes, garlic, soy sauce, and splash of lemon juice if available.
• Stir every 60 seconds to ensure even sauté
• Meanwhile, the water should be boiling, place the mushrooms, edamame and cabbage into pot
• Stir and let cook until cabbage begins to wilt slightly and mushrooms become soft
• Stir in rice noodles
• Reduce heat to medium for the pot [keep stirring the contents of sauté pan] and keep there for approx. 4 minutes
• Place tofu slices into second sauté pan [ensuring pan is hot before], to create a searing effect
• Drizzle with recommended seasonings and flip over to evenly sear both sides
• Turn all burners off once tofu has seared and the noodles have softened
• Drain the contents of pot using colander. Do NOT rinse.
• Place pot contents back into pot and transfer sauté pan ingredients on top [do not drain juices]
• Mix together with two forks to separate rice noodles and evenly distribute contents
• Serve with friends and Enjoy! – Feel free to drizzle additional soy sauce and sriracha on top of each serving – I am a sucker for that sriracha let me tell you…

Serving Size = 1 ½ cups

Cost per serving = $1.89

 Nutritional Information Per Serving: 220 Cals, 16 g Protein, 10 g Fiber, 5 g Fat

The unique blend of ingredients in this recipe makes it a powerhouse for Minerals and Trace Minerals – primarily Iron, Calcium, Selenium, and Manganese – all of which work together to support muscle function, boost your immunity, improve cell health, and keep your metabolism functioning in tip-top shape.

 Bon appetite!

Place leftovers into airtight container after cooling and store in fridge for up to 6 days.

Not recommended to freeze.

I recommend storing in 1-2 cup size containers and bringing for lunch a few days of the work week as that will assist with portion control, save you money, and provide you with protein, calcium, and fiber to stay full while you work.

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Retro Run – Bringing the 80s Back

80s

In case your excuse for not being active is that you tend to lack grace both in the physical-sense and possibly the fashion-sense – -so long as you don’t lack in the humor-sense…

Happy Thursday Dear Readers – MissFit here. It’s time to Lighten Upyour day with a little laugh from a day in the life [and mind] of yours truly.

Allow me to begin. It’s that time of year when I’m out of the shadows here in Phoenix, Az.

Shadows? What shadows? You know those blissful weeks between mid- November and mid-February where it doesn’t start getting light until about 710a?

It’s my favorite because it’s dark when I do my morning jog….which means….I don’t have to put any thought into how ridiculous my running outfit is or the fact that I could easily be mistaken for Jessie from Saved By the Bell with my thousand-and-one mashed curl ringlets.

Jessie Spano

Jessie Spano

I’ll be honest – it’s quite blissful.

To wear knee-high argyle socks with yellow shorts and a hot pink tshirt… or better yet knee-high socks with spandex capris so just my knobby knees stick out…

Sheer bliss knowing that my fashion faux pas are safely blanketed in the throes of night even though its 6am…

I pushed my luck this morning …I peeked outside at 607am …it was dark…I glanced in the mirror… crazy tendril curls that only Medusa would envy… “Alright” I thought, “Let’s do this”…

'MissFit Spano'

‘MissFit Spano’

635 am the sun crept up… my façade fading I ran faster… the Recycle Truck barreling around the corner reminding me I had forgotten to put out the Blue Bin [!!!] I ran faster still.

Not taking into account the volume by which my hair was inevitably expanding as I quickened my pace…

Of course people would take it upon themselves to be walking their dogs or going for a morning stroll. Which is totally great and I support – i just feel bad, you know…I can only imagine the extent to which my neon pink shirt [clashing with my strawberry blonde frizzy mess] startled these poor folks.

Alas, I didn’t trip over the speed bump on the last hill running back to my house- something the dark shadows of morning had taunted me with for the last 13 weeks – but I suppose it’s that time of year again when I should at least invest in a hair clip of sorts.

HOT POTATO

Another Weekly Writing Challenge I Could’t Resist

I dedicate this post to a great friend of mine who, like the very challenge suggests we ought, taught me to see things as more than they appear to be…

hot potao man

Hot Potato

We’ve all been kids; all played the Game

Had lots of Fun

Getting your chance to have the Spud, give it a Go, give it a Run…

Yes we’ve all been kids; all played the game

But what would you do if it was your name?

Hot Potato Man

Passed around from hand to hand

Giving hours of entertainment to everyone in the land

“But what of me”?

He would say, choking back his dry spud tears with raspy pleads…

“What about what I need”?

The others never get there though; never stopped to think,

Just what becomes of those cuts, bruises, and nicks

Hot Potato Man

Passed around from hand to hand

Giving hours of entertainment to everyone in the land

But, the Game, its precept – did you ever consider –

Just how he could possibly be anything but angry and bitter?

Knowing that the Loser is whoever holds him in the end

Is it really that surprising he has trouble making a friend?

Knowing that as soon as someone feels the uncomfortable burn

They send him along – someone else’s turn.

Yes, I am the Hot Potato Man

Who, after years and years of being passed around from hand to hand

Happened upon a grain of Sand

The grain stuck to my skin with all its might

And after just a little time and some sunlight

Well that grain of sand became a small shimmer of glass

And suddenly the Hot Potato Man realized

Something new had come to pass

Now when he was shuffled from hand to hand

He had a distinguishing mark – this shimmering grain of sand.

While most remained subtly, subliminally entertained

There were a select few that saw this spud had undergone a Change.

Yes, a select few in this superficial land

That realized this was not a Hot Potato

But a Man.

Carb Crazed?

Ok, so it’s Sunday… It’s February… It’s 2014…

That means there is approximately anywhere from a 23%- 77% chance that we are being told Carbs are the Root of all Dietary Evil.

Thank you to A Health Blog for this info-graph:

carb craze

This is a great intro to Carbs.

However, I want to make sure that my readers understand ALL CARBS ARE NOT CREATED EQUAL.

There are both Simple and Complex Carbs.

Ok, complex and simple carbs – easiest way to describe – go get a food item with a nutrition label on it.

See how there are bold and non-bold characters?

The “bold” ones are Total Fat, Cholesterol, Sodium, Total Carb, and Protein. Notice what the two non-bold items under Total Carbs are [1] dietary fiber [2] sugars, and sometimes [3] Other Carbohydrates. Based on what you know from simple outlining protocol, those two/three items are actually “subsets” of Total Carb

So, check the item you are looking at. If you add up the grams of Fiber, Sugars, and Other Carbs, it should equal Total Carbs….Yes?

A “Simple Carb” is simple, referring to molecular structure. It has one carbon bond that the body needs to disassemble before it can be utilized. That bond is a sugar bond [typically called “fructose” or “sucrose”, look for it in ingredients]. Your simple carb, “processed foods” are going to have the majority of the Total Carbs coming from the sugar subset of Total Carbs and will give you that quick boost of energy but then leave you hungry soon and sometimes tired [infamous sugar crash – and definitely NOT your friend if you have Diabetes].

A “Complex Carb” is complex, again in reference to molecular structure. It has multiple carbon bonds and even amino acids trailing along that the body needs to break apart before it can utilize it for energy [because remember, Calories are just units of energy]. A food item that has complex carbs is going to have a more even distribution of the three Total Carb subsets and will have at least 4 g protein on average as well – helping keep your blood sugar level from spiking [definitely a great choice if you have Diabetes]

Complex carbs, because they are complex, take longer for body to digest, helping you stay full longer and the Fiber breaks down to mostly water and helps keep you full as well as contribute to flushing out ‘waste’. Making it ideal for weight loss. Complex carbs are the “Whole Grains” genre of food. But read labels, sometimes crappy foods get that label and still have virtually no fiber… remember The Natural Effect Video…only funny because it’s true…

Also of note, not all Simple Carbs are candy and bad things. Fruit is a simple carb as well in the sense that the main carbon bond is fructose BUT fruit also has complex carb chain links because of the Fiber [especially apples and bananas]. Plus all the vitamins and trace minerals and natural occurring antioxidants.. SO, yes, the pineapple, grape, melon fruit medley beats the Starburst “with real fruit juice” every time. Check out more specifically All the Amazing Kinds of Fruits and What They Can Do For You

Now breathe.

Tomorrow is Monday.

Still February.

Still 2014.

Which means there is approximately anywhere between 31%-69% chance you will want to call out sick from work. Just don’t blame it on the

Carb Coma

carb coma

Hydration Houdini

hydration houdini

At any given time your body is made up of approximately 60% Water at the cellular level [a.k.a. “Body Water”], so it should come as no surprise that Water is important for us. What you may not know is that fatty tissue actually contains less water than lean tissue, so much so that someone classified as morbidly obese [by current BMI standards*] could have as little as 20% Body Water – putting their body in a constant state of dehydration.

To help understand the severity of that statement and the role it plays in sabotaging your health goals – allow me to explain:

First and foremost, the manifestation of thirst and hunger often mimic one another [i.e. feeling weak, dizzy, cranky], making it considerably easy to eat when we should be hydrating and, consequently, consuming far more calories than needed. As a matter of fact, it is estimated that upwards of 35% of the time we give our body food when it really craves hydration.
35%
That’s over one-third of the time – an entire additional meal on a standard meal plan.

Being chronically dehydrated, obese and morbidly obese folks are more susceptible to this misguided craving and, consequently, more susceptible to consuming an excess of calories and maintaining their obese status.

Keep in mind too…not every liquid beverage on the shelf is an Equal Opportunity Hydrator…

cokeSoda – The added sugar not only adds calories with no nutrients, but dehydrates your body because sugar requires Body Water to metabolize it. The percentage of carbonated water in the soda is not enough to offset the deficit. Even if your thirst feels momentarily quenched, it is an illusion [a Hydration Houdini if you will…], you end up more dehydrated than before you drank the soda.

dietcokeDiet Soda – Ok, so you are probably thinking… no “real” sugar here so no problem? Unfortunately… this is not so. The artificial sweeteners used in diet drinks are considered “calorie-free” because they are made from properties the body doesn’t recognize as something it can use. Therefore it evacuates it is through the two primary ways of – well, evacuating: #1 and #2 […if you aren’t sure what those two are go ask your nearest 4th grader and make sure you don’t have Cooties. He will know.] This is consistent with the fact that these artificial sweetener properties have been known to cause bodily distress – gas, bloating, frequent urination, diarrhea – the latter two contributing to dehydration as well. Again, even if you feel a momentary thirst quench, don’t be fooled.

sports drinkSports/Energy Drinks – Moving right along, again, just the name has us believing it is good for us [!!!], has good things [!!!], there to rejuvenate us from the dregs of dehydration [!!!]…but alas, the opposite is true. Most every Sports and Energy drink on the market has some ratio of real to artificial sweetener in it. That’s how it gets its flavor. Refer to the previous two examples for reasons why these products do not equate to hydration. In addition to the sugar, these drinks are also typically fortified with some ratio of B- vitamin and caffeine infusion. From a nutrition standpoint, there is nothing inherently wrong with B vitamins or Caffeine, but by nature they are diuretics meaning an agent that increases the flow of urine…meaning you go #1 more…meaning you dehydrate faster and require more water to replenish than is available in these drinks.

As a general rule of thumb – By the time you feel thirsty, you are already dehydrated.
Aim for a half gallon [64 oz] of quality h2o each day. coconut waterAnd if you are doing sustained activity that results in sweating, in addition to water, I recommend drinking chilled, unsweetened coconut water with a pinch of sea salt to replenish electrolytes and sodium/potassium pump channels on the cellular level.

 

*BMI score greater than 30 is considered obese and greater than 40 is considered morbidly obese. BMI score is essentially a ratio of height to weight used to make generalized categories of health “normalcy”. It does not take into account the weight contributed from lean muscle mass and therefore should not be considered a strong measurement tool for overall health and fitness.

Weekly Writing Challenge

I chose an originally drafted poem of mine for Today’s Writing Challenge

NIGHTINGALE’S SONGnightinggale

It’s true what They say,

Whomever They are,

They’re right when they say: To Be Still is to Go Far.

Our World, so fast-paced

With the 3G, 4G, and telecom interlaced.

Our Children are learning how to love more things, but understanding less how to Love

Caught in the hustle and bustle, the traffic-jam mess,

We Work more and Live less.

To turn off the noise, to shut it all out,

One must cease to rush, to pass, to shout.

So different from what arrogant-laden society boasts,

We must seek to give Humility our high toasts.

Find the things that make your heart smile,

Be it knitting, painting, swimming a mile.

You won’t find Life’s answers at the end of a bottle

Nor will you find Life’s passions at a drug rave,

Amidst sweating bodies full throttle.

Listen,

Lie Down.

Not to Sleep.

Just to Wonder.

Open your Mind’s Eye to the years gone by.

Breathe Deep.

Drink it all in.

You are who you are now because of where you’ve been.

Slow Down.

Body and Mind

Feel yourself removed from the daily Grind.

Shut off the peripheral sounds.

One

By

One.

Until the last floorboard has creaked

And the nightingale’s song is gone.

For it’s true what They say,

Whomever They are,

They’re right when they say: To Be Still is to Go Far.

Liebster Award Nomination

Thank you JAIME (Check out her blog, http://myweightolose.com/) for making this blog a recipient of the Liebster Award!

liebsterLiebster means ‘Dearest’ in German and is an award given to newer bloggers and for readers to branch out and find new blogs that they may love. If you like what someone is writing, you are sure to find someone else you’ll like referred by them. The recognition is from bloggers to bloggers and is like you are giving a ‘virtual hug’ to an up and coming writer, saying “I see & understand you & I want others to see what I see”. It’s the best compliment you can give a blogger, by stating that their writing is ‘worth’ the read!

Rules: (They’re easy, I promise!)

1) Thank the Person who nominated you, and link to their blog.
2) You must answer the 10 questions given to you by the nominee before you.
3) Nominate 10 of your favorite blogs with fewer than 200 followers and notify them of their nomination.
4) Come up with 10 questions for your nominees to answer.

The 10 questions I was asked:

1) What made you decide to start writing your blog?

I started my own local business but want to reach people across the globe and connect with individuals I don’t have the privilege of living in the same city as.
2) Describe a happy memory from your childhood.

I remember walking at the park during Autumn and trying to collect leaves and acorns. I always tried to collect so many I would end up dropping some then I would recollect a few and make leaf presses out of them. I live in Phoenix, Arizona know and don’t get the change of seasons, so I always think of that memory.
3) What is the best advice you ever received?

Don’t let anyone steal your joy.
4) What have you learned recently?

That I’m terrible at following the above mentioned advice.
5) Your pet peeve is..?

Filth
6) What is your biggest regret?

Giving so much of myself to people who didn’t deserve it.
7) If you had a super power, what super power would you want and why?

Invisibility. Because I spent a lot of years feeling that I already was but without that cool perk of being able to select when I was. Plus I’m curious about what goes on behind closed doors. Those infamous doors I’ve always been told I’m not allowed to go through for one reason or another. Ok I use the word “curious” loosely… I am actually a stubborn rebel…
8) Describe the perfect vacation:

Anywhere with my best friend.
9) If you were to meet someone living or dead, who would it be and why?

The man known as Jesus of Nazareth. I wanna know the real story…

 
10) Confess a secret!

I adore the Harry Potter series and wish Hogwarts was real…

NOMINATIONS

1)      Kim Pryor

2)      Just True Food

3)      B-As-Blonde

4)      Personal Journey With Food and Fitness

5)      Stovetop Story

6)      Crazy Schizophrenia, Crippling OCD and an Enthusiastic Mother

7)      Marc Hemingway

8)      Notes From The Boss

9)      Healthy Natalie

10)   Chaitanya Chunduri

QUESTIONS FOR MY NOMINEES

1)      Who is the first person you think of when you wake up?

2)      If money was no object, where would you vacation?

3)      Favorite comic book hero?

*cough* Just sayin'...

*cough* Just sayin’…

4)      Strangest food you have ever eaten?

5)      Do you ever lie to protect someone you care about?

6)      Do you believe in an Afterlife?

7)      Are you close with your parents?

8)      What’s your coffee drink of choice?

9)      If you found $100 what would you buy?

10)   First attribute you look for in a significant other?

Don’t forget to link back! Can’t wait to read responses! Keep Calm and Write On

The First Step to a Less Painful First Step

first step

Can we all agree that the picture here is adorable?

And that we would all shake our heads in agreement if this saying was plastered on some Self-help magazine?

“Yes, yes”, you would all say, “you can’t sail the open sea if you never leave shore!”

And then we would all join hands and talk about our hopes and dreams and how great things are going to be…

Sounds good.

But what if that first step is more than just a little “scary”? What if that first step actually causes you debilitating pain? You know the one I’m talking about: that first step of the morning-swing legs over bed ledge-get ready to face the day-oh-oh- my god-the pain-my heels…not today…not today…”

That is no way to start the day.

And it certainly is not going to motivate someone to get active. For most of us out there, the thought of going to the gym or lacing up shoes for a jog is already daunting enough as a conceptual activity. Throw in shooting pain induced from simply applying body weight pressure…? Um, no thanks. Not happening.

According to the American Academy of Orthopedic Surgeons [AAOS], two million people are treated annually for this “first step of the morning” pain. Its fancy name is Plantar Fasciitis, or to the laymen, simply, “Heel Spur Syndrome”.

Cue: Mini Anatomy Lesson

What is plantar fasciitis?

Simply put, plantar fasciitis is inflammation of the plantar fascia – the thick band of tissue that runs fasciaacross the bottom of the foot and connects the heel bone [aka “calcaneus” bone] to the toes and supports the arch of the foot.

Remember, inflammation is the body’s natural response to injury, so if your fascia is inflamed it’s because the tissue has been ripped, torn, or possibly stretched past its normal capacity.

How Do I know if I have plantar fasciitis?

A few stock items the Foot Doctor [aka “podiatrist”] is going to assess to determine if you have plantar fasciitis are :

[1] the type of pain – pain categorized as “stabbing” pain is dominant with plantar fasciitis

[2] timing and duration of pain – always associated with pain that is worst in the morning or after long periods of standing or sitting and then gradually lessens as the day progresses and movement continues

[3] where the pain is located – associated with maximum tenderness on the bottom of the foot in front of heel and when toes are flexed in an upwards position. If you only meet some of these pre-requisites, your podiatrist should take an X-ray to rule out stress fractures in the foot , heel, and ankle.

Why Might I have plantar fasciitis?

As mentioned above, it results from fascia that has been forced to withstand conditions that overwhelm it on some level causing it to rip tear, or stretch. Being that it forms the sole support [pun intended, but literally…] of the foots arch, the fascia is naturally very thick and sturdy; this is a great thing for the arch under normal conditions but renders it inflexible and unable to stretch the way we force it to sometimes. The top 5 factors that contribute to the ripping, tearing, stretching, and ultimate inflammation of the fascia are:

[1] obesity

[2] sudden increase in impact activity (i.e. new runner)

[3] tight, inflexible calf muscles

[4] naturally occurring high arch (and not wearing the proper shoes for this arch type)

[5] chronic, sustained impact activity (i.e. long-time runner)

Common Consequences of plantar fasciitis

Obviously, pain, we’ve sort of covered that – so what else?

Well, because as humans we tend to shy away from the uncomfortable, anytime there is pain in the body, we subconsciously “favor” the pained area. Now sometimes this is necessary – like with a broken bone – when additional pressure can cause immediate, threatening damage. However, the idea is that you are getting that broken bone taken care of ASAP and not hobbling around on it for years. BUT those suffering from inflamed fascia often go months to years before seeking proper tools for recovery because [as mentioned above] the pain tends to lessen as the day goes on – and let’s face it – anymore, unless we are coughing up a lung or bleeding from the eye ball, we can’t stand sitting at the doctor’s office…using our precious PTO to sit in the most sterile, yet germ-ridden places on the planet? Only to see the “No cell phones” sign? And the drab receptionist starring you down as you curse the crummy 3G network? “Heel Pain-Schmeel Pain” you’ll say…

You laugh, but it’s so true.

The problem is, when you favor your feet over time, you end up causing knee, hip, and back problems because everything else shifts over to compensate for your “favoring” technique.limp gait

Another common thing we see along-side plantar fasciitis is a heel spur. A heel spur is simply a growth of the heel bone in an area it isn’t naturally projected to go. When it comes to plantar fasciitis, this projection is on the underside of the bone where the fascia is connected. heel spurThis makes sense because, remember, the ripping and tearing happens when the fascia is stretched too far, so your body, in all its infinite wisdom, tries to take care of the problem on its own and figures “hey, that fascia isn’t getting any longer, so let’s just grow some more bone! If it sticks out further and the fascia is connected there, it won’t have to stretch so far!”  Sort of brilliant for autonomous functions actually.

***Please note, if your podiatrist recommends removal of the heel spur as the sole resolution [last pun I swear…] to “solve” your plantar fasciitis, I strongly urge you to seek a second opinion as that is a rather invasive idea that rarely yields a solution.

What can I do to help myself if it is determined that I have plantar fasciitis?

Wiggle your nose, touch something purple, spin a quarter turn to the  right…and voila!

Just kidding.

[Wait, unless that worked for you, then please contact me directly and we’ll join the circus together…]

I’m going to level with you, most of the online information is misleading.  For instance, there are hundreds of articles about plantar fasciitis “foot stretches”.

Yikes! This should blow your mind…. Remember this whole problem started from stretching, did it not?  Two wrongs do not make a right. As for the night braces and steroid injections… huge waste of money and very little research to back up longitudinal success.

SO what does work? Well, since tight calf muscles are the top contributing factor for all three of our priority population mentioned above (those who are obese, those who have sudden increase in impact activity, and those who long-time impact athletes), I have three solid recommendations:

[3] Massage and loosen up the calf muscle for a few minutes daily – if you are going to STRETCH anything, stretch your calf muscles. There are several simple stretches you can do that do not require professional assistance or equipment. Below you will see some pictures showing common household items that you may use to assist in calf stretches. This is a great start. For those looking to take it a step further, MissFit swears by foam rolling Click on that hyperlinked texted to read the post about safe foam rolling.

Image result for calf stretch with chair

[2] Do some kind of activity to help shed excess weight – in conjunction with healthy eating habits, select low-impact aerobic activity such as swimming, recumbent bikes, and the elliptical machines.

The #1 most successful way to recover from plantar fasciitis is to wear insoles specially designed for the degree of pronation [aka “collapsed arch] you suffer from. These can be fit and ordered through your pronationpodiatrist but could be upwards of $100. Honestly, if worn consistently as prescribed, insoles alone can reverse the majority of complications of plantar fasciitis because they re-align the foot, arch, ankle, and back and give the fascia the rest it needs to heal properly. If that doesn’t sound like it’s worth $100, feel free to start out with over-the-counter shoe inserts for some relief. Lastly, and equally as important, is the shoes that you put the insoles in.

This video does a remarkable [and adorable] job of explaining the Do’s and Don’ts of shoe buying for plantar fasciitis. Check it out and please let me know if you have any other questions!

 

 

 

 

 

 

Quinoa Stuffed Acorn Squash

DSC_0052

Every now and then I like to experiment with completely new ingredients. I just go grocery shopping and I pick one thing that I’ve never cooked before. If I’m lucky, I discover a great new flavor and that one ingredient usually ends up on my go-to shopping list. This time, I was wandering along the store’s aisles when I stumbled upon an acorn squash. I liked its shape and its color, so I decided it would be my new ingredient of the week. This recipe turned out to be one of my favorites so far! It’s full of sweet and savory flavors, healthy, filling and beautiful just to look at. Bon appétit!

DSC_0049
This recipe was inspired by Love and Lemons


Prep time: 40 min

Ingredients:

  • 1/2 acorn squash
  • 1/2 cup cooked quinoa
  • 1/4 cup yellow onion finely chopped
  • 1/4 cup chopped cherry tomatoes
  • 1 tbs olive oil
  • a…

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